Advertising
Advertising

3 Simple Steps to Reduce Your Gut Inflammation

3 Simple Steps to Reduce Your Gut Inflammation

One of the most serious – and common – causes of chronic disease is inflammation.

High levels of inflammation in the body cause your cells to deteriorate and lose their ability to function properly. In turn, this leads to the development of diseases such as cancer, autoimmune dysfunction, and other disorders.

Inflammation is a necessary biological process that kickstarts your immune system. Chemical mediators alert the body to the areas that need defending or repairing. Unfortunately, when inflammation continues for too long, it can have serious consequences.

The level of inflammation in your body is influenced by a number of factors, including diet, lifestyle, and environment.[1]

In the gut, inflammation can also be caused by an imbalance of microorganisms in the gastrointestinal tract. When harmful microbes or yeast such as Candida grow and spread, they can severely damage the lining of the gut. The resulting immune response can cause further inflammation and damage.

Fortunately, reducing gut inflammation can be a matter of altering the choices you make in everyday life. In fact, there are three simple steps you can take today to reduce inflammation in your gut. Let’s take a look!

1. Drink More Water to Get Rid of Toxins

Every single day, we are exposed to toxins. Air pollutants, heavy metals, mold, and airborne pathogens are around us all the time – without us even knowing it.

Many of our foods are full of toxins too, like pesticides, antibiotics, and even added sugars.

These toxins are serious contributors to inflammation. They ‘turn on’ genes that promote inflammation causing cancer, heart disease. In the gut, these toxins can cause imbalances in your gut flora that allow inflammatory chemicals to be released. This inflammation promotes changes elsewhere in the body that can lead to chronic diseases.

Advertising

One of the best ways to flush toxins from the body is also one of the simplest. Drink more water! Drinking plenty of water each day is an effective and essential way to help your gut and body detoxify:

  • Your intestinal tract needs water to function optimally, moving waste efficiently through the gut and out of the bowels.
  • Your liver and kidneys are two of your body’s most important detoxification organs. Both of these require a constant supply of water in order to function properly.
  • Your sweat also flushes toxins out of your body. Sweat is largely made up of water.

Just as importantly, each of your cells requires adequate hydration to carry out its proper functions. Studies have shown that inadequate cellular hydration can contribute to the release of pro-inflammatory chemicals and even lead to inflammatory disorders.[2]

In general, the more hydrated you are, the less inflammation will be present in your body.

What to Do:

Try to drink 2-3L of water each day, or six to eight glasses. Make sure your water is fresh and filtered, or at least free of contaminants such as chlorine, fluoride and heavy metals.

It may be helpful to carry a bottle of water with you throughout the day, so you can keep sipping it instead of guzzling a large amount of water at once.

One of the healthiest ways to drink water is with a squeeze of lemon juice. Lemon juice is rich in vitamin C and can boost your immunity.

Not sure if you’re properly dehydrated? There’s an easy way to find out! Check the color of your urine when you’re next in the bathroom. If it’s yellow, your body likely needs more water. If it’s clear, you’re properly hydrated.

2. Exercise Regularly to Keep Your Detoxification Organs Active

Daily exercise is absolutely essential for keeping your whole body in good working order, including your gut.

Physical activity stimulates your body’s major detoxification organs, including your intestines, urinary tract, sweat glands, circulatory system, and lymphatics.

Advertising

When these systems are able to move toxins and waste out of the body, inflammation is kept to a minimum.

New research shows that as little as 20 minutes of exercise could have anti-inflammatory effects on the gut and the entire body.

Exercise improves the body’s anti-inflammatory response by activating the sympathetic nervous system. This boosts your heart rate, blood pressure, and breathing rate. As a result, your body releases hormones including epinephrine and norepinephrine into the bloodstream, which have the job of activating the adrenal receptors of immune cells.

In a recent study, researchers examined the effects of a single 20-minute session of exercise on immune system activation. They found that even this small amount of exercise was enough to suppress the production of pro-inflammatory cytokines by 5%.[3]

Inflammation is a necessary part of the body’s immune response, but too much inflammation can lead to disease. Chronic inflammation may contribute to diabetes, obesity, celiac disease, arthritis, fibromyalgia, or bowel diseases such as Crohn’s disease or ulcerative colitis.

It seems that even short periods of exercise can reduce the body’s inflammatory response, which may lead to exercise being recommended as a part of future treatment plans for inflammatory conditions.

Exercise also forces fresh blood to your tissues, which reduces inflammation by helping flush away metabolic debris. It provides nutrients to inflamed or damaged tissues, which facilitates repair and restoration.

Just like hydration, exercise also keeps your digestive system moving and promotes good digestive health, further reducing inflammation in your gut.

What to Do:

If you lead a sedentary lifestyle, it’s vital that you make a plan to walk, jog, swim, or stretch for at least 30 minutes every day.

Advertising

Most modern phones now come with some kind of activity tracker. For example, if you own an iPhone then you might already be familiar with the iOS Health app. This handy app will track the steps that you take each day. Many people aim for 10,000 steps per day, which is a very healthy goal to have.

Equally, try to avoid sitting for extended periods of time. If you work long hours, set a timer to get yourself up and moving on a regular basis, at least every hour.

And, as I mentioned earlier, be sure to follow your exercise with plenty of water!

3. Take Curcumin — a Natural Anti-Inflammatory Remedy

Curcumin is the active ingredient in turmeric, a bright orange spice. It’s one of the most powerful, natural, anti-inflammatory remedies on earth, especially for the gut.

Curcumin aids digestion by relaxing the smooth muscles on the walls and helping with the movement of food through the intestines. It also helps to relieve the buildup of gas and bloating as food is being broken down.

In the colon, curcumin promotes a healthy balance of gut bacteria, which is essential for your immune system to function optimally.  It also encourages cells of the intestinal lining to regenerate and heal following damage caused by pathogenic bacteria or yeast overgrowth such as Candida.

Recent studies have even shown that curcumin may an effective means of inhibiting intestinal fungal infections. Clinical trials have reported that high concentrations of curcumin have a powerful antifungal effect against this harmful yeast, as well as other fungal infections. There is evidence that curcumin can inhibit the growth of Candida albicans more effectively than common antifungal drugs.[4]

Research has shown that curcumin’s medicinal activity is largely due to its phytochemicals. These are plant chemicals that harbor antioxidative and antibacterial properties. These phytochemicals may also help to ease nausea caused by mental issues such as anxiety and stress.

The anti-inflammatory and antibacterial activity in curcumin may also help reduce gut pain caused by spicy foods, alcohol, or pathogenic bacteria. The incredible compounds in curcumin support your natural digestive processes, which can mean that your gut doesn’t have to work as hard to break down food. 

Advertising

What to Do:

Taking curcumin is as simple as finding a quality supplement from a good health store.

You can also blend turmeric powder into smoothies, meals or a turmeric latte. Be sure to add a healthy fat such as coconut oil, as well as black pepper. This helps your body to absorb the active constituents of the curcumin.

The Bottom Line

When reducing inflammation in your gut, your first priority should be to reduce the amount of pro-inflammatory factors in your diet and lifestyle.

The three steps mentioned above are very easy to incorporate into your daily routines, and will help to minimize the inflammatory processes happening inside your body.

By supporting your body’s detoxification functions with adequate exercise and hydration, you’ll be dramatically reducing the amount of harmful toxins that your immune system has to fight every day. Fewer toxins means your body can focus more on healing!

This is significantly improved by adding curcumin to your daily diet, whether as a supplement or in your meals. Curcumin is a remarkable ingredient for an inflamed gut: it will help soothe those irritated membranes, fight off yeasts such as Candida, and support the healing of the intestinal lining.

Take these simple steps and start to reduce your inflammation today. Your gut will thank you!

More Resources About Gut Health

Featured photo credit: rawpixel via unsplash.com

Reference

More by this author

Lisa Richards

Nutritionist, Creator of The Candida Diet, Owner of TheCandidaDiet.com

8 Home Remedies to Get Rid of Constipation 7 Best Tea for Bloating and Stomach Gas Relief The Best Foods to Eat and Avoid When You Have Diarrhea 7 Digestive Supplements for Enhanced Digestion 7 Super Fast and Effective Ways to Reduce Gas in Stomach

Trending in Physical Strength

1 How to Learn Yoga (The Beginner’s Guide) 2 7 Best Lower Back Stretches for Relieving Pain 3 7 Beginner Yoga Exercises for Men to Increase Mobility 4 When Is the Best Time to Work Out? (Science-Backed Answer) 5 7 Digestive Supplements for Enhanced Digestion

Read Next

Advertising
Advertising
Advertising

Last Updated on January 3, 2020

The 10 Essential Habits of Positive People

The 10 Essential Habits of Positive People

Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

1. Positive people don’t confuse quitting with letting go.

Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

 I will grant myself the ability to trust the healthy people in my life … 

To set limits with, or let go of, the negative ones … 

And to have the wisdom to know the DIFFERENCE!

 2.  Positive people don’t just have a good day – they make a good day.

Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

3. For the positive person, the past stays in the past.

Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

Advertising

4. Show me a positive person and I can show you a grateful person.

The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

6. Positive people do not let their fears interfere with their lives!

Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

7. Positive people smile a lot!

When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

Advertising

8. People who are positive are great communicators.

They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

9. Positive people realize that if you live long enough, there are times for great pain and sadness.

One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

10. Positive person are empowered people – they refuse to blame others and are not victims in life.

Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

Advertising

I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

Featured photo credit: Janaína Castelo Branco via flickr.com

Read Next